7 Tips for Pain Between Shoulder Blades [Causes Explained]
- Ezra Miller
- Aug 22, 2025
- 6 min read
Highlights
Pain between shoulder blades can signal different conditions, and recognizing the causes early helps you act before the pain worsens.
Simple changes in daily posture and movement reduce discomfort and help you stay active without upper back tension.
Personalized physical therapy at Empower Fitness provides lasting relief and supports a healthier, pain-free lifestyle. Get a free consultation today!
Pain between the shoulder blades can feel sharp, dull, or like constant tension. Beyond the discomfort, it often interrupts work, limits movement, and can even make resting or sleeping difficult.
In this article, you’ll discover what usually triggers this issue and the best ways to find relief. The goal is to help you manage it effectively so you can restore comfort and stay active in your daily life. Keep reading!
Causes: What Could Cause Back Pain Between Shoulder Blades?
The causes of back pain between shoulder blades are varied, and they can range from temporary muscle tension to underlying health conditions. Here are some of the most frequent reasons:
Poor posture: Hours spent hunched over a desk or looking down at a phone can overstretch certain muscles while tightening others, leading to imbalance and pain.
Muscle overuse: Repetitive activities, whether it’s lifting weights at the gym, carrying groceries, or performing the same motion at work, can irritate the muscles between the shoulder blades.
Injury or trauma: A fall, car accident, or sudden twisting motion can strain or tear muscle fibers in the upper back.
Spinal issues: Conditions like herniated discs, scoliosis, or degenerative disc disease can cause pain that radiates to the shoulder blade area.
Nerve compression: When nerves in the cervical or thoracic spine are pinched, they can send sharp or burning sensations toward the upper back.
Gallbladder problems: Gallstones or inflammation can sometimes create referred pain felt between the shoulder blades.
Heart-related concerns: Although less common, certain heart conditions, such as angina or a heart attack, can present with upper back discomfort.
📌 Because the causes range from mild to potentially serious, it’s important not to ignore persistent or unusual pain. |
Symptoms: What Are the Symptoms of Pain Between Shoulder Blades?
The symptoms of pain between shoulder blades are different for each person, but some patterns appear frequently. Recognizing these signs can help you determine whether the issue is muscle-related or potentially linked to something more serious:
A dull, persistent ache between the shoulder blades that worsens after activity.
Sharp or stabbing sensations during movements like reaching overhead or twisting.
Muscle stiffness that limits how far you can turn your neck or upper body.
Tingling, numbness, or burning sensations spreading from the upper back to the arms.
Pain radiating toward the neck, shoulders, or chest.
Increased discomfort after sitting for long periods without moving.
Temporary relief when stretching, massaging the area, or lying down in a supported position.
📌 If symptoms intensify over time or are accompanied by other health changes, a professional evaluation is recommended. |
Treatment: How Do You Relieve Pain Between Your Shoulder Blades?
To relieve pain between your shoulder blades, start with gentle and non-invasive methods that promote muscle relaxation and reduce inflammation. Applying a warm compress can help soothe tight muscles and improve blood circulation in the affected area.
Perform gentle stretching exercises focused on the upper back and neck to restore flexibility and ease stiffness. Paying close attention to your posture throughout the day also plays a crucial role.
Consciously keeping your shoulders back and spine aligned helps prevent further strain. If the discomfort persists, over-the-counter pain medications may provide temporary relief but should be used cautiously and ideally under medical supervision.
Should the pain continue despite these measures, personalized physical therapy at Empower Fitness PT is the best step forward to address the root cause and support lasting recovery.
7 Ways to Stop Pain Between the Shoulder Blade - Expert Tips
1. Improve Your Daily Posture
Pay attention to how you sit, stand, and move during daily activities. Keeping your back straight and shoulders relaxed while reading, watching TV, or carrying light items reduces unnecessary strain on your upper back.
2. Take Regular Movement Breaks
Avoid sitting for long periods in the same position. Get up every 30–45 minutes to stretch, walk around the house, or gently roll your shoulders. Regular movement keeps your upper back from stiffening.
3. Strengthen Upper Back Muscles
Gentle exercises using light weights or resistance bands can improve strength and stability. A stronger back provides better support and helps you stay active without discomfort. Always perform these exercises safely or with professional guidance.
4. Stretch Daily
Incorporate simple stretches like chest-opening movements, shoulder rolls, or gentle neck rotations. Just a few minutes a day improves flexibility and reduces the chance of recurring pain.
5. Use Safe Lifting Technique
When lifting groceries, gardening tools, or even picking up your grandkids, keep items close to your body and bend your knees instead of your back. This prevents strain and protects your spine.
6. Reduce Stress Tension
Stress often builds up as muscle tightness. Try deep breathing, taking a calm walk, or doing light activities you enjoy. Relaxation helps release both mental and physical strain in your upper back.
7. Sleep with Proper Support
Choose a medium-firm mattress and a pillow that aligns your head and neck with your spine. Resting on your back or side ensures your body is supported and reduces morning stiffness.
Combining these daily habits with personalized physical therapy at Empower Fitness offers the most effective path to lasting relief. This approach not only eases current discomfort but also prevents future flare-ups, helping you stay active and pain-free.
Personalized therapy focused on posture and muscle balance is key to relieving and preventing upper back pain. - James Roberts, Licensed Physical Therapist
🛌 Can sleeping positions affect chest and shoulder pain? Learn why it happens and how to relieve it with expert PT tips. Read article now → |
What Are the Red Flags for Upper Back Pain?
The red flags for upper back pain are warning signs that should never be ignored. They may point to a more serious underlying condition requiring urgent care.
Sudden, severe pain that appears without any obvious injury, which could signal more than a typical muscle strain.
Chest discomfort, shortness of breath, or dizziness alongside back pain, which may indicate a heart problem.
Weakness, numbness, or loss of coordination in your arms or legs, suggesting nerve involvement that needs prompt evaluation.
Recognizing these red flags early ensures you get the right treatment without delay. If you experience any of them, contact a healthcare professional immediately.
Seek Care: When Should I Worry About Upper Back Pain?
You should seek care for upper back pain if it lasts more than a few days, limits your mobility, or is accompanied by symptoms such as tingling or spreading discomfort.
Pain that disrupts your sleep, keeps returning despite simple remedies, or becomes worse with everyday activities is also a sign that professional help is needed. Early attention prevents small issues from turning into long-term problems.
For ongoing but non-emergency pain, personalized physical therapy at Empower Fitness helps address the root cause, restore mobility, and provide lasting relief. Book your free consultation today to take the first step toward recovery.
Get Relief from Shoulder Blade Pain with Personalized PT Care
If you’re struggling with persistent pain between your shoulder blades, personalized physical therapy at Empower Fitness can make all the difference. We help you uncover the root cause of your discomfort and create a tailored plan designed to restore mobility and ease pain effectively.
Our approach combines hands-on therapy, guided exercises, and education so you can take control of your recovery. Whether your pain comes from poor posture habits, past injuries, or age-related changes, our care focuses on long-term relief and renewed confidence in your daily activities.
Don’t let shoulder blade pain hold you back from enjoying daily activities. Contact us today to schedule a free consultation with Ezra Miller, and take the first step toward lasting comfort!
Injury Prevention Education
At Empower Fitness, we teach posture awareness, safe lifting techniques, and mobility routines designed to protect your upper back. Learning these skills helps you reduce the risk of shoulder blade pain returning and gives you the confidence to stay active and independent.
FAQs About Pain Between Shoulder Blades
Are There Any Home Remedies for Pain Between Shoulder Blades?
Yes. Home remedies for pain between the shoulder blades include stretching, applying heat, and correcting posture to ease discomfort.
What Organ Can Cause Shoulder Blade Pain?
The organs that can cause shoulder blade pain include the gallbladder, heart, and lungs.
Why Do I Have Pain Between My Shoulder Blades While Pregnant?
You have pain between your shoulder blades while pregnant, likely due to posture shifts, extra weight, and hormonal effects on joints.
Can Pain Between Shoulder Blades Be Heart-related?
Yes. Pain between the shoulder blades can sometimes be heart-related, especially if it appears suddenly or with other symptoms like chest pressure or shortness of breath.
Why Do I Have Pain Between Shoulder Blades After Sleeping?
You have pain between your shoulder blades after sleeping because of your sleeping position, pillow choice, or mattress quality, which can strain muscles and joints.
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